Dirty 30

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Dirty 30 [Non-stop 30s Work, 4 Rounds each]

A. ⬇⬇

∎ Landmine Lunge Knee Tuck [R & L]

∎ Split Jerk [R & L]

1x

B. ⬇⬇

∎ Lateral Medball Slam

∎ Hop Scotch

∎ Lateral Medball Slam

∎ Hop Scotch

1x

C. ⬇⬇

∎ Bag Combo

∎ Pogo Jump [Right]

∎ Bag Combo

∎ Pogo Jump [Left]

1x

D. ⬇⬇

∎ Hang or Bench Leg raise

∎ Dumbbell Tricep Extension

∎ Hang or Bench Leg raise

∎ Dumbbell Tricep Extension

1x

↺ Then do ABCD AGAIN ↺

▬▬▬▬▬▬▬

20/10

A. Landmine Twist [3x]

B. TRX Tricep Extension [3x]

C. Bag Combo [3x]

D. Bench Hop [3x]

∎ Coach’s Choice

Split

∎ 50 Dead Bugs [2s Pause]

∎ 100 Calf Raises

∎ 50 Low Back Extension

OR Kettlebell Swings

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